Tips for Sleek arms, Exercise for Firm-up Flabby Arms.

Start out with 2 sets of 15-20 reps for each exercise. Over time this will become less challenging. Increase to 3 sets of 20 repetitions. The last phase will be 4 sets of 20 repetitions. Use a weight that you will be able to lift for 20 reps for each set, with the later repetitions being a challenge.

Stand with feet together, knees slightly bent. Hold a two- to five-pound dumbbell in each hand. Keep your arms bent at a right angle in front of you with your palms facing inward.

Keeping your elbows bolted to your sides like hinges, slowly rotate at the shoulders until your wrists are pointed straight out from your sides. Each arm should move as one unit, including the shoulder sockets and biceps. Do not arch your back. Hold the position for two seconds. Do 12 to 16 repetitions.

Lie on your back, knees bent, feet flat on floor. Hold two- to five-pound dumbbells in each hand. Begin with your arms to the side in a bent position, wrists over elbows, palms facing inward. Inhale.

On the exhale, slowly squeeze the pectoral in the chest and move your arms toward each other. Keep your elbows bent, weights moving over your chest. Pause two seconds at the top of the squeeze and slowly reverse the arms to the open position.

Details: Repeat 12 to 16 times and work up to three sets with 15-second rest between sets. Increase the weight as you get stronger.

Standing with feet shoulder-width apart and knees slightly bent, grasp a dumbbell in each hand and hold down at arms length, palms toward the body. Holding your elbows steady at your sides and only as pivot points, curl the weight forward and up.

Lift the weights as high as you can, flexing at the top of the motion to fully stimulate the biceps. Lower the dumbbells in the same fashion, resisting the weights the whole way down, until the arms are one again fully extended.

Stand with feet shoulder-width apart and knees slightly bent. Extend arms downward in front of your body and hold the dumbbells with your palms facing forward.

Using one arm only, bend the elbow and lift the weight to your chest, keeping the elbow close to your waist. Pause and slowly return the dumbbell to the starting position. Repeat with opposite arm.

Overhead Presses

Hold a dumbbell in each hand at shoulder level. Slowly raise the dumbbells overhead and then lower them again. Use a weight that allows you to do 20 repetitions for toning, eight to ten repetitions for building muscle. Works the shoulders and triceps (muscles at back of the upper arm).